Today we are only open for the 10:30 Class. We will be at the gym at 10:00 a.m. Partner WOD: Teams of two, Girl/Girl or Guy/Guy, You can partner up at the gym Warm up: Run the Havoc Loop! For Time: 50 Back squats @ 135/93 40 Pull ups 30 Shoulder-to-overhead @ 135/93 50 FrontContinue reading “WOD Monday September 7th”
Category Archives: CrossFit
WOD Friday September 4th
Warm up #11 Deadlift: 5, 5, 5, 5, 5 @ 70-75% 2. For Time: 400 Meter run 10 Power Snatch @ 115 / 80 20 Air squat into broad jump 10 Hang power clean and jerk @ 115 / 80 20 Air squat into broad jump 400 Meter run Watch this 15 year old runContinue reading “WOD Friday September 4th”
WOD Thursday September 3rd
Warm up: 2 Rounds: 10 push ups, 30 second plank hold Bench Press: 2, 2, 2, 2, 2 @ 90-95% your max 2. Max reps in 2 min: Sledge hammer hits Rest 1 minute Max reps in 2 min: Rope climbs Rest 1 minute Max reps in 2 min: 40′ Sprint Rest 1 minute MaxContinue reading “WOD Thursday September 3rd”
WOD Wednesday September 2nd
Warm up # 4 “The Filthy fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
WOD Tuesday September 1st
Warm up: 10 Single leg hip bridge, 10 Empty bar front squats, 10 High hang cleans Cleans: Find one rep max 2. For Time: 30 Dumbbell Snatches @ Heavy (don’t punk out) That is 30 per arm
WOD Monday August 31st
Weightlifting Club: Today is the day to sign up for our new Monthly Weightlifting Club. Classes will be Monday and Wednesday @ 6:30 p.m. and Saturday @ 10 a.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:30! Warm up #1 Back Squat: 5, 5, 5Continue reading “WOD Monday August 31st”
WOD Friday August 28th
Warm up #8 Every 30 seconds for 5 minutes: 1 power snatch Rest 1 minute Every minute on the minute for 5 minutes: 1 power snatch 2. As many rounds as possible in 5 minutes of: 5 Wallballs 5 Box jumps 5 Kettlebell Swings Rest 2 minutes As many rounds as possible in 5 minutesContinue reading “WOD Friday August 28th”
WOD Thursday August 27th
Warm up: 2 Rounds of: 10 push ups, 30 sec plank hold Bench Press: 5, 5, 5, 5, 5 2. 3 Rounds for time of: 20 Pull ups 20 Double unders 20 Ab Wheel Rollouts 20 Double unders
WOD Wednesday August 26th
Warm up #4 It’s a Surprise! There will be a timer, a barbell, and sweat on the floor.
WOD Tuesday August 25th
Warm up: 2 Rounds: 10 Ring rows, 10 Sit ups 3 Sets of max reps of Weighted pullups @ 53/35, 35/26, 26/15 (idea is to start with the hardest pullup and progress to the easiest pullup) 2. Find max weight “Bear Complex” Without stopping or dropping the bar, complete the following sequence, Seven times: Power Clean;Continue reading “WOD Tuesday August 25th”
CrossFit Havoc 